18.4

 In Workouts


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Before Class Please –

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

Dead Lift Prep (No Measure)

Tack Back, Hips, Lats

Floss Hamstrings, Lats

Monkey Pose

Arabesques with kicks

PVC dead lift

Warm-up

3 Rounds:

10 Split Stance Romanian Deadlift, left leg, light and controlled

10 Split Stance Romanian Deadlift, right leg, light and controlled

0:15-0:20 Handstand + 0:05-0:10 Handstand Negative

Then

EMOM 10, alternating:

Deadlift 10-2 (Start at 10, subtracting two reps per set and adding weight. Weights:

60/40×10, 80/60, 100/70, 120/80, 140/90 (Suggested weights if you are aiming for 2nd round)

2-4 Handstand Push ups + 10’ Handstand Walk/Bear Crawl

Set up new standards for HSPU

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Recovery & equipment clean up

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